When you have a special event coming up, you have this natural desire to look your best. Even normally it is okay if you want to feel more confident in your own skin. Humans are not wired to live a chaotic lifestyle. We all deserve some self-care and pampering to stay happy!
Losing weight is one of the best gifts you can give yourself. Shedding those pounds makes us look good, ultimately leading to higher self-esteem. It is, however, a daunting task considering the delicious food options we have around us.
When searching for how to lose 10 pounds in a month, you might assume it is impossible. Let us break it to you – the right mindset, a solid plan, and a few lifestyle adjustments will help you to make remarkable progress in just 30 days. It is time to wave goodbye to crash diets and unrealistic expectations. We are here to provide science-backed and practical strategies to lose those extra pounds without compromising your health.
So, are you ready to find answers to the most-asked question – how to lose 10 pounds in a month? By incorporating a few key elements into your daily routine, you will eventually reach your goal of losing 10 pounds. Meanwhile, you will establish a foundation for long-term success in maintaining a healthy weight.
Dive in and unravel a life-altering plan!
How To Lose 10 Pounds In A Month?
Many people wish to lose 10 pounds in a month. While many think it is impractical, we must understand that there is no fastest way to lose 10 pounds in a month. Plans based on excessive fasting or crazy detoxes may be hazardous to health. If you are serious about shedding 10 pounds within a month, you should rely on proper nutrition and exercise.
Making small tweaks to your daily routine will make weight loss more manageable. It will also help you to stay energetic and fresh while cutting those calories. You might lose up to 10 pounds in a month if you:
- Count your calories
- Eat more vegetables
- Practice slow eating
- Limit refined carbs
- Change your beverages
- Get enough sleep
- Create a regular exercise plan
- Practice intermittent fasting
Scroll down to know how these changes could help in your weight loss journey.
How Quickly Can I Lose 10 Pounds?
The rate at which you may lose 10 pounds varies from person to person. This is based on factors like body composition, metabolism, weight, activity level, and overall health. When practicing calorie deficit to lose 10 pounds in a month, you should also focus on exercise, sleep, and stress management.
A safe and realistic method is to focus on losing 1-2 pounds weekly. This gradual approach will help your body to adjust and adapt to the changes. It may also reduce the risk of muscle loss and other negative side effects. Losing weight too quickly through extreme measures or crash diets is generally not recommended. This can lead to nutrient deficiencies, muscle loss, and a higher likelihood of weight regaining (1).
Keep in mind that weight loss is a unique journey for every individual. What works for you may not favor your friend or sibling. First, you should seek professional guidance or information from a credible source about how to lose 10 pounds in a month. Next, don’t rely on quick fixes; instead, adopt a balanced approach. A calorie-controlled diet and regular physical activity will help you reach your goal.
Always prioritize your health and well-being over rapid weight loss, as sustainable progress is the key to achieving long-term success.
How Realistic Is It To Lose 10 Pounds In A Month?
According to the Centers for Disease Control, a healthy weight loss goal is 1-2 pounds per week. In one month you could anticipate a loss of 4-8 pounds in 4 weeks and possibly up to 10 pounds maximum in around a month by following a rigid diet plan (2).
Focus on weight loss as a long-term effort instead of seeking short-term results. This should also help improve an individual’s mental and physical health.
Here are some tips that may work as the quickest way to lose 10 pounds in a month:
Count Your Calories
Start with a calorie deficit to lose 10 pounds in a month. The number of calories you consume will impact your weight loss, so you should know the number you eat at each meal. A review of 37 studies following 16000 people concluded that reducing calorie intake is the most important factor for weight loss (3).
Note that watching calories isn’t always enough. It can help if you are burning more calories than you consume. Exercise and resting metabolic rate are the ways to burn calories. The resting metabolic rate covers the calories burned while resting and simply occupying your body.
Recording calorie intake in a food app or a journal is an activity that will keep you conscious of your calorie consumption.
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Eat More Veggies
Vegetables are low in calories and high in nutrient density. These properties make them an excellent choice in the “lose 10 pounds in a month meal plan.”
Most vegetables are fiber-rich, which helps tide you over and decrease food cravings. The water content in veggies increases the food volume, allowing you to stay satiated longer.
Here are some vegetables that are quite helpful when trying to lose weight (4):
- Green peas
- Sweet potatoes
- Brussel sprouts
- Spaghetti squash
You can look for ways to get creative with these vegetables. There are hundreds of recipes online that will help you prepare a tasty meal from these veggies. Having a meal that satisfies your taste buds while fulfilling your dietary requirements is important.
Practice Slow Eating
Slow down and enjoy your food during meals. Once you feel that you are full, stop your intake. Overeating often happens when you take larger portions and eat faster. One small study suggested that eating slowly decreased calorie intake and increased water consumption, as well as resulted in higher feelings of fullness (5).
Mindfulness while eating is a great strategy to watch your calories and prevent overeating. You should drink plenty of water while eating and keep all distractions at bay as you have a month to shed those kilos.
Limit Ultra Processed Foods and Refined Carbs
Diets high in ultra-processed foods are strongly linked with obesity, high blood pressure, and high cholesterol levels. When you cut down on these foods, you tend to feel better and eventually lose weight (6).
Ultra-processed foods are high in calories and have few nutrients. They will quickly absorb in the bloodstream and may not make you feel full (6). Try to limit ultra-processed foods and refined carbs in favor of more whole foods and whole grain products. It may take some days to adjust to the new flavors, but eventually, you will grow accustomed to it. This will help you maintain your weight after reaching your goals.
Change Your Beverages
Besides changing your meals, you should also focus on consuming healthier beverages. Juices, energy drinks, and sodas are high in sugar and calories, which increases your calorie intake. On the other hand, you should consume beverages that will contribute to your weight loss goals. Some of them are:
- Tea: Scientists have discovered that some of the beneficial compounds in green and black tea may lower the chances of getting heart problems, certain types of cancer, and diabetes (7).
- Protein shakes: These drinks are not a replacement for a balanced meal. But when you consume these drinks, you tend to feel less hungry and move closer to your weight loss goals.
- Carbonated water: Sparkling water is a good replacement for sodas. It might make a person feel satiated and their thirst quenched without the sugar, leading to weight loss.
There is no single drink that can help you to lose 10 pounds in a month. Anyone looking to lose weight should opt for water and low-calorie beverages over sodas and energy drinks.
Get Enough Sleep
Getting enough sleep is just as crucial for losing weight as your diet and exercise. Research suggests that sleep could be the key element many overlook when trying to shed pounds. In a study, those who increased their sleep duration consumed around 270 fewer calories per day on average (9). If this trend continued over a long period, it could lead to a weight loss of about 12 kilograms (or 26 pounds) in three years.
Sleeping early may help you avoid snacks that you consume late at night. When you push your bedtime later, it creates a larger window for snacking. Also, sleep and physical activity have a dual relationship. When you sleep late, you tend to feel tired the next day, which makes it difficult to exercise or be active (10).
Create A Regular Exercise Plan
Regular physical activity brings loads of physical and mental health benefits. When you are physically active, you reduce your risk of chronic disease. It will also improve your ability to perform everyday tasks better as you get older (11).
More physical activity increases the number of calories you burn. When combined with calorie reduction, exercise helps create a calorie deficit and takes you closer to your weight loss goals. The type of exercise you choose depends on your physical health and age. You can create a “lose 10 pounds in a month walking plan” or join a gym to exercise with an instructor.
HIIT, a type of exercise, is often associated with rapid weight reduction. It is a regime that alters between quick bursts of activity and gives a short recovery period. This increases heart rate and accelerates calorie burning. A study compared men who did HIIT training with those who were biking, running, or doing resistance training. They discovered a half-hour HIIT session burned more calories than the other movements over the same amount of time (12).
You can experiment with several activities when doing HIIT training. These could include jumping jacks, burpees, squats, or pushups. Simultaneously, try to move more throughout the day. For example, park your vehicle at a distance from the mart and walk your way towards it. Or take the stairs instead of the elevator when going to your work or office.
Modifying your daily movements and creating a fun exercise plan will help you hit your fitness goals within the desired time.
Practice Intermittent Fasting
Intermittent fasting works by switching between fasting and eating on a regular schedule. Research suggests that there may be weight loss and health benefits associated with intermittent fasting (13). This type of fasting limits the time frame in which food is consumed, which can result in eating less overall, leading to weight loss.
Intermittent fasting helps your body burn fat by extending the time between your meals after using up the calories from your last meal. Know that you should consult a doctor before starting the intermittent fasting plan. Once you get the approval, make a daily plan and follow it throughout the month. For example, you can go for the 16:18 fasting plan, in which you eat for 8 hours and fast for 16 hours, usually overnight.
How To Lose 10 Pounds In A Month For Women?
Losing 10 pounds in a month is more or less the same for men and women. According to the American Obesity Association, you can lose up to 2 pounds weekly by cutting around 1000 calories daily. This weight loss goal can be achieved by dieting or combining dieting with moderate exercise plans, however, it may not be possible for everyone to achieve a 1000-calorie daily deficit without restricting calories to an unsafe level. Talk to your healthcare provider to find out what is appropriate for you.
Losing weight takes dedication and making changes in your life. You won’t achieve your goal if you don’t stick to your plan. But, if you faithfully follow a good plan, you should start seeing some progress within a month.
Does Losing 10 Pounds Change Your Appearance?
Of course, yes!
When you shed ten pounds off your body, it will look different. And this difference in outlook is a great achievement, which works as a positive reinforcement. Women will likely notice it in their hips, and men may note a difference in their torso. It is also quite possible that you will fit into your old jeans which you loved so much.
Keep in mind that appearance is secondary to the way you feel. If you follow a diet plan that makes you lethargic or dizzy, know that it will do more harm than good. Fortunately, modern culture is shifting the beauty standards from super skinny to healthier and happier bodies.
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Why Is It Tough To Lose 10 Pounds?
Losing 10 pounds is challenging because our lifestyle has flipped from what it was before. Our fast-paced lives demand us to be on our toes and eat fast foods on the go. If you are concerned about your health, you should kickstart a plan immediately. When you treat your body to all the nutrients it needs while being physically active, losing weight becomes much easier.
Some things that may derail your targets are:
- You don’t eat enough: When you don’t eat sufficiently, your body tries to hold onto as many calories as possible to ensure it has enough nutrients to stay alive.
- You eat too much salt: Salt tends to retain more water. Adding more salt to your food increases the chances that your weight on the scale will rise the next day.
You eat too much sugar: Most food in our pantries has sugar. Look for hidden sugar in the ingredients and eat less of those if they have a lot of added sugar.
How to lose 10 pounds in a month without exercise?
It is possible to lose up to 10 pounds in about a month without exercise if you adopt some lifestyle changes. For example, you should sleep well, take more fluids, and make dietary changes. You can also reduce your calorie intake with intermittent fasting. It is essential to stay consistent and not feel discouraged if you don’t hit your desired weight.
How many calories can I eat to lose 10 pounds in a month?
To lose 2 pounds per week, or 10 pounds in just over a month, you should aim to eat about 1000 fewer calories than your body burns daily. However, this won’t be possible or appropriate for everyone.
How much walking to lose 10 pounds in a month?
Aim to walk at a moderate intensity for 30 minutes daily, five days a week, along with a healthy, balanced, reduced-calorie diet, and you could lose up to 10 pounds in about a month.
How to lose 10 pounds in a month’s meal plan?
The meal plan for losing 10 pounds should include more fiber, lean protein, fruits and vegetables, and unsweetened beverages. It should cut down on ultra processed foods and refined carbs.
The idea of losing ten pounds in a month may seem far-fetched. The tips mentioned above prove that it is entirely possible by making some changes in your diet and lifestyle. It would be best to try taking one step at a time and making minor changes to hit your goals.
There is no secret formula about how to lose 10 pounds in a month. With constant dedication and consistency, you will get closer to your target weight. It is essential to seek assistance from a registered dietitian or a physician before you start your weight loss journey. Also, feel free to stop and reassess if your body seems tired or you often fall sick.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- The Risks of the Crash Diet (2014, obesityaction.org)
- Losing Weight (n.d., cdc.gov)
- Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021, ncbi.nlm.nih.gov)
- The Best Vegetables to Eat When You’re Trying to Lose Weight (n.d., foodnetwork.com)
- Eating slowly led to decreases in energy intake within meals in healthy women (2008, pubmed.ncbi.nlm.nih.gov)
- The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions (2016, ncbi.nlm.nih.gov)
- Tea and Health: Studies in Humans (2014, ncbi.nlm.nih.gov)
- Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial (2018, sciencedirect.com)
- Getting more sleep reduces caloric intake, a game changer for weight loss programs (2022, uchicagomedicine.org)
- Interrelationship between Sleep and Exercise: A Systematic Review (2017, ncbi.nlm.nih.gov)
- Benefits of Physical Activity (n.d., cdc.gov)
- Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men (2015, pubmed.ncbi.nlm.nih.gov)
- Research on intermittent fasting shows health benefits (2020, nia.nih.gov)